9 Boxing Moves to Burn Ridiculous Calories

Boxing for fitness, not fighting, is now a thing for a good reason: It burns ​tons of calories and tones your entire body.

While
you can hold light weights for an extra challenge, you don't need a
punching bag, gloves, or a partner to participate, according to Jaws Nelson, a boxing instructor at Shadowbox NYC, a boutique boxing studio in Manhattan, who models the only moves you need to know to call yourself a boxer.

Just repeat each move in quick succession for up to 60 seconds to turn this tutorial into a workout.

First
things first: Begin in a "boxer stance." For righties (pictured in this
article), that means staggering your feet with your left foot a couple
of feet in front of your right foot and toes facing forward. Your lead
hand is the one closest to your front foot (so for righties, it's your
left hand), and your back hand is the one toward your back foot
(righties, that's your right hand).

Lefties: You'll stand with your right foot staggered in front of your left, and your lead hand will be the right one. ​

Keep
both hands in tight fists near your chin (as if you're trying to
protect your face), elbows close to the body, and knees slightly bent —
with your core engaged the entire time. You'll start in this stance and
return to it between reps each move outlined below. ​

Andrew Clancy - Lauren Ahn

1. Jab

Extend your lead hand straight out in front of you, turning your palm down to face the floor as you shift your weight forward.

5. Lead Hand Upper Cut

Imagine punching through a vertical tube in front of you,
starting low and driving upward your lead hand, finishing with your
elbow pointing toward the floor as you pivot with your front foot.

6. Back Hand Upper Cut

Imagine punching through a vertical tube in front of you,
starting low and driving upward your back hand, finishing with your
elbow pointing toward the floor as you pivot with your back foot.​

7. Shoulder Slip

Imagine dodging a punch that's coming straight at you. Turn your left
shoulder in toward your right side as you pivot on the left foot, then
return to boxer's stance. Turn your right shoulder toward your left side
as you pivot on your right foot, then return to boxer's stance.
Continue to alternate.

8. Roll Under

Imagine dodging a punch that's coming straight at
you. Shift your weight into your left foot and bend your knees to lower
your body toward the ground. Shift your weight into the right foot as
you come back up to boxer's stance and continue to alternate sides.